How Much Fiber Do I Need on a GLP-1?

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The Role of Fiber in a GLP-1 Nutrition Plan

Dietary fiber, a type of carbohydrate, plays an essential role in a healthy diet. It primarily regulates digestion, but research shows it may also help control blood sugar and cholesterol levels, and even aid in weight loss.

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Your body can’t digest fiber, which means it passes through your digestive system relatively intact, per the Mayo Clinic. If you take a GLP-1 medication, such as Zepbound (tirzepatide), Mounjaro (tirzepatide), Wegovy (semaglutide), or Ozempic (semaglutide) for blood sugar management or to lose weight, having an adequate amount of fiber in your diet can help you stay healthy and get the most out of your treatment plan.

The Role of Fiber in Your GLP-1 Nutrition Plan

GLP-1 medications often cause constipation, according to Harvard Health — and dietary fiber helps treat and prevent it. Additionally, studies have found consistent intake of fiber can stimulate the natural release of GLP-1 (a hormone that regulates blood sugar and controls appetite), thus complementing the use of the medication, says Elizabeth Simkus, DNP, medical director of the Rush Prevention Center at Rush University System for Health in Chicago.

Fiber Intake Goals When Taking a GLP-1

Fiber requirements on GLP-1 medications can vary from person to person. If you’re constipated, for example, upping your fiber intake can help you pass stool more easily, says Gayle Brazzi Smith, RDN, a bariatric dietitian with Orlando Health Weight Loss & Bariatric Surgery Institute in Florida.

For GLP-1 users without active digestive issues, Smith advises aiming for the U.S. Department of Agriculture’s (USDA) Dietary Guidelines for Americans recommendations for daily fiber intake to stay regular. These include:

* Women age 50 and younger: 25–28 grams (g) per day
* Women age 51 and older: 22 g
* Men age 50 and younger: 31–34 g
* Men age 51 and older: 28 g

However, most Americans don’t consume enough fiber, with more than 90 percent of women and more than 97 percent of men not meeting these daily requirements, the USDA reports.

If you want to increase the amount of fiber in your diet, do so gradually, recommends Simkus. As also noted by the Mayo Clinic, adding too much fiber at once to your diet can be counterproductive and lead to gastrointestinal symptoms like gas, bloating, and abdominal pain. Work with your doctor or dietitian to make the proper adjustments to your diet.

How to Add Healthy Fiber Sources Into Your GLP-1 Diet

Dietary fiber comes from plant-based foods, which, in addition to helping keep you regular, offers a number of health benefits for those on GLP-1 medications.

“Whole, plant-based foods often tend to be lower in calories compared to processed and/or animal-based products, so shifting to a more plant-based diet will help maximize weight loss potential,” Simkus says. “In addition, phytochemicals found in a diet consisting of diverse whole, plant-based foods can help prevent or improve diabetes and other metabolic diseases,” she adds, aligning with research.

Two types of dietary fiber exist, per the Cleveland Clinic:

* Soluble fiber, which dissolves in water or fluids
* Insoluble fiber, which does not dissolve

Many plant-based foods contain soluble and insoluble fiber, but in different amounts.

Foods High in Soluble Fiber

Soluble fiber can help with constipation, as it adds bulk to your stool and softens it, making it easier to pass, per Johns Hopkins Medicine.

Foods high in soluble fiber include:

* Apples: 1 medium apple with the skin on contains 4.37 g of fiber, per the USDA
* Peas: 1 cup of boiled peas contains 8.8 g of fiber, per the USDA
* Carrots: 1 cup of raw, chopped carrots contains 3.58 g of fiber, per the USDA
* Oats: ½ cup of oats contains 4 g of fiber, per the USDA
* Barley: 100 g of hulled barley contains 17.3 g of fiber, per the USDA

Foods High in Insoluble Fiber

Insoluble fiber can also help alleviate constipation by speeding up the transit of food through the digestive tract, according to the Mayo Clinic.

Foods high in insoluble fiber include:

* Cauliflower: 1 medium head of cauliflower contains 11.8 g of fiber, per the USDA
* Dried fruits: 1 cup of dried fruits like cranberries or apricots has 8–10 g of fiber, per the USDA
* Green beans: 1 cup of cooked green beans contains 3.92 g of fiber, per the USDA
* Beans: 1 cup of white beans contains 11.3 g of fiber, per the USDA
* Whole-wheat bread: 2 slices of whole-wheat bread contain about 4 g of fiber, per the USDA

Should You Take a Fiber Supplement?

You can buy supplemental fiber in different forms, including capsules, tablets, and powder. Before introducing any new supplement to your diet, speak to your doctor, even though experts generally consider supplemental fiber safe.

On the other hand, Simkus recommends not making supplements your first choice. “I promote fiber intake through food sources, but they are an option for when you cannot routinely meet the daily recommended intake for fiber,” Simkus says.

If you do decide to use a supplement with the approval of your healthcare provider, keep in mind that the U.S. Food and Drug Administration (FDA) does not regulate supplements. Ask your doctor or dietitian to point you toward trustworthy brands.

You can also opt for stool softeners to ease constipation, Smith says. “The water-soluble fiber gummies have been popular if you are unable to eat a lot of fiber from food,” she says, referring to her own patients.

Conclusion

Getting enough dietary fiber while taking a GLP-1 medication can help ensure your bowel movements stay regular and aid your efforts to control diabetes and/or lose weight. Aim for the recommended daily intake of fiber and work with your doctor or dietitian to ensure you’re getting the right amount of fiber for your individual needs.

FAQs

Q: How much fiber do I need on a GLP-1 medication?
A: Fiber requirements on GLP-1 medications can vary from person to person. For GLP-1 users without active digestive issues, aim for the USDA’s Dietary Guidelines for Americans recommendations for daily fiber intake.

Q: Can I take a fiber supplement if I’m not getting enough fiber from food?
A: Yes, but talk to your doctor or dietitian first. Supplemental fiber is an option for when you cannot routinely meet the daily recommended intake for fiber.

Q: Are there any foods that are high in fiber?
A: Yes, many plant-based foods are high in fiber, including apples, peas, carrots, oats, barley, cauliflower, dried fruits, green beans, beans, and whole-wheat bread.

Q: Can I eat too much fiber at once?
A: Yes, adding too much fiber at once to your diet can be counterproductive and lead to gastrointestinal symptoms like gas, bloating, and abdominal pain. Work with your doctor or dietitian to make the proper adjustments to your diet.